Oven fried tilapia with wheat pasta and broccoli

What you need:

One tilapia fillet

Italian style breadcrumbs

1/4 C dry Wheat pasta (I used rotini)

1/4 C Broccoli, frozen or fresh according to preference

1 egg

Lower sodium soy sauce

Red wine vinegar

Lemon juice

Parmesan cheese (finely grated shaker style)

EVOO cooking spray

Blackened seasoning

1.5 oz or one serving size Italian salad dressing

Mrs. Dash Lemon Pepper

Ground black pepper

Directions:

1. Marinade tilapia in one part each red wine vinegar, soy sauce, and lemon juice and a bit of Mrs. Dash for 15-30 mins.
2. Preheat oven to 375.
3. Mix breading as follows: 2 parts Italian breadcrumbs to 1 part parmesan cheese and a pinch or so of blackened seasoning, just enough to coat both sides of the tilapia fillet.
4. Whip egg and dip fillet in egg, shaking off excess egg before coating with breading mixture.
5. Place breaded fillets in a pan prepared with EVOO spray, then spray EVOO over the fillets and place in oven. Cook for about 20 minutes or until fish is flaky.
6. Meanwhile, boil water for pasta and cook according to preference, adding broccoli in the last few minutes to desired firmness.
7. Drain pasta and broccoli, coat with Italian salad dressing and pepper.
8. Enjoy!

Nutrition Facts:

Serving size: One recipe Calories: 316 Calories from fat: 117.5 Total fat: 13.3 g Saturated fat: 1.9 g Trans fat: 0 g Polyunsaturated fat: 1 g Monounsaturated fat: 0 g Cholesterol: 109 mg Sodium: 1587.5 mg Total Carbohydrates: 21 g Dietary Fiber: 2.25 g Sugars: 5 g Protein: 27 g